SW recipe: Pork schnitzel with red cabbage

EVERYDAY EASY
Serves 1
Ready in about 35 minutes
Syns per serving: 3

Ingredients

25g wholemeal breadcrumbs (made by whizzing 1-2 slices day-old wholemeal bread from a small 400g loaf in a food processor)

¼ tsp grated zest from an unwaxed lemon

½ tsp dried thyme

1 egg

1 thin-cut lean pork loin steak, visible fat removed

½ tsp all-purpose seasoning

Low-calorie cooking spray

½ cucumber, to serve

Lemon wedge, to serve
For the red cabbage:

125g red cabbage, finely shredded

1 small red onion, thinly sliced

3 tbsp white wine vinegar

5 tbsp hot vegetable stock

1 level tsp redcurrant jelly

Method

1 Preheat your oven to 200°C/fan 180°C/gas 6. Mix together the breadcrumbs, lemon zest and thyme on a plate. Lightly beat the egg in a bowl.

2 Wrap the pork steak in a piece of cling film and bash with a rolling pin to flatten slightly. Discard the cling film. Sprinkle the all-purpose seasoning over the pork and dip both sides first in the beaten egg and then in the breadcrumb mixture. Spray a non-stick baking tray with low-calorie cooking spray and place the pork on top. Bake for 25 minutes, or until golden and cooked through.

3 Meanwhile, spray a lidded, non-stick wok or large frying pan with low-calorie cooking spray and place over a medium-high heat. Add the cabbage and onion, and stir-fry for 5-6 minutes, or until they start to soften. Pour over the vinegar and stock. Cover and simmer over the lowest possible heat for 10 minutes. Stir in the redcurrant jelly and season to taste. Peel the cucumber into ribbons with a veg peeler.

4 Slice the schnitzel and serve on top of the cabbage with seasoned cucumber ribbons and a wedge of lemon.

 

Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.


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